Romanyourphysio

Reposted from I was very proud to present twice for at , and I don't plan on stopping any time soon!

Sharing my time with bright, talented, young students with brilliant questions about the Physiotherapy career was an utmost privilege that I did not take lightly.

I have to say that hearing from these students made my year. It is nothing but a blessing to hear the words "you've inspired me"

For all of you who followed me on social media, and email please know that you can contact me at any time, stay curious!

Shoot, or you'll never score.

Your ambition will pay off ONE DAY
Luck is when preparation meets opportunity! Period.

Start with a GRAND VISION, even if it looks foggy at first, eventually you will clear the smoke and gain clarity. Even if it means changing direction towards a new horizon.

Life is about finding YOUR North Pole, not about getting there fastest. Direction is more important than speed

🙏 Many blessings.

🏃Most Common Running Injuries: 🏃‍♀️

🤓More than 80 percent of running injuries are likely a consequence of repetitive stress, however a sudden fall/slip injury like a muscle tear or a sprained ankle could happen as well although less likely.

👉According to a 2015 Meta-analysis (a systematic review of other research studies) the knees, legs, and feet are the most common injury areas for runners. The review breaks down the location-specific incidence of running injuries as follows:

1) Knees: 
Runner’s Knee (patellofemoral Syndrome),
Bursitis, Meniscal tear

2) Lower leg:
Achilles Tendinitis, 
Anterior Compartment Syndrome,
Shin Splints, Calf Strain

3) Upper leg:
IT Band Syndrome, Hamstring injuries

4) Foot: Plantar Fasciitis, Stress Fractures, Toe-nails ingrown

5) Ankles: Sprains

6) Hips, pelvis, or groin

7) Lower back Mechanical Strains

Want to reduce your risk of developing these injuries? 

👇Follow the tips below as a guideline:

1) Always warm up.  Dynamic warm-up preferred  (5-10 mins)

2) Work with a professional to develop a tailored program (periodization). 
3) Develop a strength and conditioning routine to supplement your cardiovascular fitness.  Check-in with a local strength and conditioning specialist or physiotherapist.

4) Within your S&C routine, perform conditioning drills to address your weaknesses or nagging injuries.  Focus on improving and maintaining running technique over time.   Work with a physiotherapist to determine these areas.

5) Vary running surface.  Definitely do not run on pavement only.
(grass, rubber, sand, gravel)

6) Swimming, cycling, and other lower impact exercises can make you a better runner too.  You can cross-train with lower impact exercises and still achieve better running times.  This can be useful at different times in your training cycle.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338213/Van der Worp, M. P., Ten Haaf, D. S., van Cingel, R., de Wijer, A., Nijhuis-van der Sanden, M. W., & Staal, J. B. (2015). Injuries in runners; a systematic review on risk factors and s*x differences. PloS one, 10(2), e01149

Stay tuned for more detailed posts on each injury! ☝️

✋Tag a friend needs this